12 Fruits and Vegetables High in Zinc

Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Here are 12 fruits and vegetables high in zinc.

Green Peas A cup of cooked green peas contains 1.9 mg or 13% of the RDA.

Spinach A cup of cooked spinach contains 1.4 mg or 9% of the RDA.

Crimini Mushrooms A cup of whole Crimini mushrooms contains 1 mg or 6% of the RDA.

Avocado One cup of cubed avocado contains 1.0 mg or 6% of the RDA.

Asparagus A cup of cooked asparagus contains 1 mg or 6% of the RDA.

Broccoli A cup of cooked, chopped broccoli contains 0.8 mg or 4% of the RDA.